Thursday, October 3rd


BLDR60

a) EMOM X 15

3 Power Snatch

b) AMRAP 7

7 Dual DB G2OH (light/mod)

7 DB No Push Burpees

14 Push-Ups

Rest 3 minutes

AMRAP 5

5 Dual DB G2OH (light/mod)

5 DB No Push Burpees

10 Push-Ups

Rest 2 minutes

AMRAP 3

3 Dual DB G2OH (light/mod)

3 DB No Push Burpees

6 Push-Ups


BLDR45

a) 3 Rounds

14 DB Snatch (7 each)

14 DB OH Lunges (7 each)

b) AMRAP 14

10-9-8-7-6-5-4-3-2-1

Strict Pull-Ups

Push-Ups

100m Run


BLDR30

50-40-30-20-10 (TCO 14)

RKBS

Sit-Ups

Double-Unders


BLDRStrength

a) Power Clean (1x3 @ 60%, 1x3 @ 70%, 2x2 @ 80%)

b) Deadlift (4x3 @ 80%)

c) Strict Pull-Ups (4x3, add weight)

d) Weighted Plank Hold (4 x 60 sec)

Park Roberts